Tuesday, October 20th, 2020

Have any friends or family that are interested in joining the Defined community! 
D.M. Coach Cara for details. Cara@defined.training

Next Foundations, Starts Nov. 1st & 15th

A.
3 Rounds; (6 minutes)

Hollow Body: (Supine)
PVC Upper X 5 reps
PVC Lower X 5 reps
PVC Both X 5 reps
PVC Hollow Hold X 10 sec
Superman Extension: (Prone)
PVC Upper X 5 reps
PVC Lower X 5 reps
PVC Both X 5 reps
PVC Superman Extension Hold X 10 sec

B.
Tall Jerk or Split Jerk to Position + Split Jerk Press 

– Build to heavy 1+ 3 for the day
– Take 10 minutes building to heavy, use remaining time for drop sets at 3 reps at lower weight
– Take from squat rack

C.
14 Minute Amrap

Single Arm Floor Press X 5 reps, left side
Single Arm Push Press X 5 reps, left side
Single Arm OH Reverse Lunge X 5 reps, left side
– Scale to front rack if needed
Double Unders X 50 reps
Single Arm Floor Press X 5 reps, right side
Single Arm Push Press X 5 reps, right side
Single Arm OH Reverse Lunge X 5 reps, right side
– Scale to front rack if needed
Double Unders X 50 reps